10-Week Half Marathon Training Plan for Runners

Running a half marathon is an incredible achievement. At 13.1 miles, it challenges your endurance while remaining approachable for runners stepping up from a 5K or 10K. Whether this is your first race or you want to improve your time, following a smart training plan will help you reach the finish line confidently. This guide provides an easy-to-follow 10-week plan for beginner to intermediate runners, including tips for running a Half Marathon in Orange County.

Why Train with a Plan?

Jumping into a half marathon without preparation can be tough on your body and motivation. A structured plan gives you:

• Progression: Mileage builds gradually, letting your body adapt safely.
  
• Consistency: Weekly structure keeps you accountable and motivated.
  
• Balance: Combines running with rest and cross-training to prevent burnout.
  
• Confidence: When race day comes, you will know you are ready.
  

Most training plans range from 8 to 12 weeks, but a 10-week schedule provides enough time to safely build mileage, improve endurance, and include rest days without overtraining. If you can currently run 3 to 4 miles comfortably, this plan is perfect for preparing for your next race.

Core Elements of Half Marathon Training

A strong training plan blends different types of workouts:

• Long Runs: The foundation of training, gradually increasing distance each week.
  
• Easy Runs: Relaxed runs to maintain fitness while allowing recovery.
  
• Speed Work: Intervals or tempo runs to improve efficiency and stamina.
  
• Cross-Training: Activities like cycling, swimming, or strength work for fitness without extra impact.
  
• Rest Days: Your body grows stronger during recovery, not just during runs.
  

These building blocks apply whether you are training for a Half Marathon in Orange County or for any other half marathon.

Sample 10-Week Half Marathon Training Plan

Here is a week-by-week outline. Distances are in miles. Run easy days at a conversational pace, and use harder days to challenge yourself.

Week 1

• Monday: Rest
  
• Tuesday: 3 miles easy
  
• Wednesday: 3 miles intervals (4 × 400m fast, 400m jog)
  
• Thursday: 2 miles easy or cross-train
  
• Friday: Rest
  
• Saturday: Long run – 4 miles
  
• Sunday: 2 miles recovery jog
  Total: ~14 miles

Week 2

• Monday: Rest
  
• Tuesday: 3 miles easy
  
• Wednesday: 4 miles tempo (middle 2 faster)
  
• Thursday: 3 miles easy + strength
  
• Friday: Rest
  
• Saturday: Long run – 5 miles
  
• Sunday: 2 miles recovery jog
  Total: ~17 miles
  

Week 3

• Monday: Rest
  
• Tuesday: 3 miles easy
  
• Wednesday: 4 miles alternating (1 mile easy, 1 mile hard)
  
• Thursday: 3 miles easy or cross-train
  
• Friday: Rest
  
• Saturday: Long run – 6 miles
  
• Sunday: 2 miles recovery jog
  Total: ~18 miles

Week 4

• Monday: Rest
  
• Tuesday: 4 miles easy
  
• Wednesday: 5 miles intervals (5 × 400m fast, 400m jog)
  
• Thursday: 3 miles easy + core/strength
  
• Friday: Rest
  
• Saturday: Long run – 7 miles
  
• Sunday: 2 miles recovery jog
  Total: ~21 miles

Week 5

• Monday: Rest
  
• Tuesday: 4 miles easy
  
• Wednesday: 5 miles tempo (3 at race pace)
  
• Thursday: 3 miles easy or cross-train
  
• Friday: Rest
  
• Saturday: Long run – 8 miles
  
• Sunday: 3 miles recovery jog
  Total: ~23 miles

Week 6

• Monday: Rest
  
• Tuesday: 4 miles easy
  
• Wednesday: 6 miles intervals (4 × 800m at 10K pace, 400m jog)
  
• Thursday: 3 miles easy + strength
  
• Friday: Rest
  
• Saturday: Long run – 9 miles
  
• Sunday: 2 miles recovery jog
  Total: ~24 miles
  

Week 7

• Monday: Rest
  
• Tuesday: 4 miles easy
  
• Wednesday: 6 miles tempo (4 at race pace)
  
• Thursday: 3 miles easy or cross-train
  
• Friday: Rest
  
• Saturday: Long run – 10 miles
  
• Sunday: 2 miles recovery jog
  Total: ~25 miles
  

Week 8

• Monday: Rest
  
• Tuesday: 4 miles easy
  
• Wednesday: 6 miles alternating (1 mile easy, 1 mile hard, repeat)
  
• Thursday: 3 miles easy + strength
  
• Friday: Rest
  
• Saturday: Long run – 11 miles
  
• Sunday: 2 miles recovery jog
  Total: ~26 miles
  

Week 9

• Monday: Rest
  
• Tuesday: 3 miles easy
  
• Wednesday: 5 miles tempo (3 at race pace)
  
• Thursday: 3 miles easy or cross-train
  
• Friday: Rest
  
• Saturday: Long run – 12 miles
  
• Sunday: 2 miles recovery jog
  Total: ~25 miles

Week 10– Race Week

• Monday: Rest
  
• Tuesday: 3 miles easy
  
• Wednesday: 4 miles (2 at race pace)
  
• Thursday: 2 miles easy
  
• Friday: Rest
  
• Saturday: Rest
  
• Sunday: Race Day – 13.1 miles!
  Total: ~22 miles + race

Mistakes to Avoid

Training for a half marathon is challenging, and small missteps can slow progress or lead to injury. Here are some common mistakes to watch for as you follow your 10-week plan.

• Skipping Rest Days: Your body grows stronger during recovery, not just during runs. Skipping rest days can lead to fatigue, burnout, or injury, so schedule them as seriously as your workouts.
  
• Running too Hard Every Time: Not every run should feel challenging. Easy runs help build fitness, improve recovery, and prevent burnout, while speed and long runs are the days to push yourself.
  
• Ignoring Small Pains: Minor aches are your body’s way of signaling it needs attention. Ignoring them can turn a small issue into a serious injury. Pay attention, adjust training, and address pains early.
  
• Wearing Worn-Out Shoes: Old or improperly fitted shoes lose cushioning and support, increasing your risk of injury. Replace your shoes before they cause discomfort, ideally after 300–500 miles of use.
  
• Skipping Warm-Ups and Cool-Downs: Taking 5–10 minutes to warm up and cool down helps prepare your muscles, improve circulation, and reduce soreness. It may seem minor, but it can make a big difference in performance and recovery.
  
• Testing New Gear on Race Day: Race day is not the time for surprises. Always train in the shoes, clothing, and nutrition you plan to use on race day to avoid discomfort, chafing, or digestive issues.
  

From Training Plan to Finish Line: It is Your Turn

You have the plan, and now it is time to take that first step. Training for a half marathon is not just about race day. It is about building strong habits, staying consistent, and proving to yourself that you can go the distance. Every mile adds up, and crossing the finish line will be one of the most rewarding moments of your journey.

If you are ready, the Hoag OC Full and Half Marathon in Orange County is waiting for you. Registration fills up quickly, so do not wait. Secure your spot today. With stunning ocean views and a supportive running community by your side, Orange County offers one of the most scenic and motivating race experiences.

Take advantage of local training routes such as the Back Bay Loop, Huntington Beach paths, or Santa Ana River Trail to prepare for race day. Remember, the finish line is not just the end of the race. It is the celebration of your commitment, effort, and the journey you have built over these 10 weeks.